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BBS Integrate

Welcome! So glad you chose BBS Integrate to help you reach your health goals. You will find the Lean Machine Nutrition Plan and The Shape System as you scroll down. Each component was created to help you fuel and shape your body to its highest potential!

 

lean machine

congrats!

You've made the first step on your Lean Machine journey. Our vision is to have a nutrition program that teaches you simple ways to fuel your body. By keeping it easy, realistic, achievable and science based, our nutrition program can help guide you to create a lifestyle that is clean, healthy and energy driven. Think of fuelling your body, helping it achieve maximal energy and health by what you put into it. By taking care of your health and putting the effort in, you will see long lasting results.

Laid out is 4 weeks of meals; breakfasts, lunches and dinners. You will make enough dinner to portion out for the next day, to save time and ensure you are eating the leftovers. There are 3-4 breakfasts per week to choose from, so alternate or choose your favourite for days 5-7. If you are working out, ensure you are also getting your pre and post workout snack in. If you are not working out, snack on vegetables and protein during the day.

Guidelines:

  • Cut out all processed and refined foods (anything packaged and prepared)
  • Eat nothing that is refined, processed, pasteurized, microwaveable, preserved or fried
  • Avoid sugar and alcohol
  • Eat 3 meals + PreWO and PostWO
  • Unlimited amounts of vegetables
  • Fruit in moderation (1-3 servings/day)
  • Caffeine minimum 1-2x/day
  • Drink 3-4L of water/day (add lemon/lime for sweetness)
  • Exercise 3-4 times per week
  • Eat meals before 8 pm
  • No cheats- give yourself two weeks to cleanse and fuel your body
  • Use the food list provided to create meals and variety to your plate 

 

POST WORKOUT SNACK

200-400 kcal

15-30min post workout

Includes protein+dense carb (ex. yams, squash)  

PRE WORKOUT SNACK

200-400 kcal

15-75min before workout

Includes protein+fat 

 

*Do not use fruit in PreWO or PostWO snack

 

You will eat:

 

3 meals plus 1 pre workout + 1 Post workout Fuel

Macronutrient Ratio 40:30:30 (PRO:CHO:FAT) 

Supplements:

You want to try and achieve most of your nutrition through food while adding these few supplements to help with your pre/post workout recovery.

  • Caffeine- 60 min before exercise
  • BCAAs (approx. 5g) with Pre workout snack 
  • Whey protein (20g) /Casein Protein (10-20g), BCAAs (5g) with Post workout snack

 

Helpful Tips and Tricks

  • Find items that have no sugar in them (<3g sugar per serving size)
  • Buy all vegetables, fruits, and meat in large quantities and portion out to freeze and s
  • Prep/wash/cut vegetables/fruit and boil eggs on Sundays and put into containers, ready for the week ahead
  • Have a 5-10 snack grab bags available at all times (in car, purse, gym bag) this includes 1 lara bar, dates, almonds/cashews, dried fruit
  • Have a bottle of water in the car as well as gym bag and purse (never get to the point of thirst)
  • Drink 1 glass of cold water upon waking up
  • Use condiments and spices at all meals and cook in approved oils to provide flavour

 

Bulk Cooking

 

Bulk cooking is an easy way to ensure you are prepared for the week. This is great for people who lead very busy lives and want the ability to go into their freezer and choose a quick meal to bake or microwave. Here is a step by step plan for bulk cooking.

 tips and tricks:

1. Choose 3-4 dinner meals for the week

ex. Week 1 

Meal # 1- 1 cup ground turkey sautéed with 2-3 cups of carrots/peppers/beans/asparagus blend served with ½ cup rice.

Meal #2- 1 cup ground beef with seasoning in tomato sauce and diced peppers mixed with ½ spaghetti squash

Meal #3 - 1 chicken breast with cauliflower mash and fresh salad

These dinners will be eaten 6 times and lunches 6 times so you have to prepare 12 meals (4 portions of each meal)

 

2. Prepare your proteins

Sautée 4 cups grond turkey

Sautée 4 ground beef in tomato sauce

Bake 4 chicken Breasts

 

3. Prepare your Carbs

Cook 3-4 cups brown rice

Bake 2 spaghetti squashes

Boil and mash your cauliflower "potatoes"

 

4. Prepare your veggies

Dice your peppers and sautée

Bake your Carrots/peppers/beans/asparagus blend until soft

Cut all your veggies for salad and put into containers.

 

5. Dish out and create meals

Take all the Cooked Components and Create Your Meals in Freezer Sealed Containers

 

6. Throw in freezer

Take Out the Night Ahead for the Next Day's Lunch and Dinners

There you have it! All your lunch and dinners prepared for 6 out of 7 days of the week. This should only take you about 1 hr and 15min so get it done and be prepared!

POST WORKOUT

  • 15-30min post workout
  • Includes protein + dense carb (ex. yams, squash)  (200-400 kcal)

Examples:

  • Protein + Dense Carb
  • Bacon and egg omelet with ½ bake yam
  • Kale salad with ground turkey and butternut squash
  • ½ cup of oats with protein powder sprinkled on top
  • Protein Shake with ½ cup oatmeal

PRE WORKOUT

  • 15-75min before workout
  • Includes protein + fat (200-400kcal)

Examples:

  • Protein + Fat
  • 2 boiled eggs with ½  avocado
  • 2 turkey pepperoni sticks and a handful of almonds
  • ½ chicken breast with steamed veggies with coconut oil on top

 

 

Sweets and Simple Treats:

  • 1 apple with 1 tbsp. almond butter with sprinkled cinnamon
  • 3 dates and ¼ cup cashews
  • 1 brown rice cake with 1 tbsp. almond butter with sliced banana
  • 1 cup frozen berries
  • Frozen greek yogurt with sprinkled cocoa and ¼ cup hazelnuts

 

Weekly fuel guide

ENSURE YOU STICK TO THE RIGHT PORTIONS AND MACRONUTRIENTS. IF YOU DO NOT LIKE A CERTAIN PAIRING, REFER TO THE FOOD LIST PROVIDED AND SWITCH OUT THE PROTEINS, FATS OR CARBOHYDRATES.

 

week 2

BREAKFAST

  • Veggie Omelette
    • 2 egg omelet with veggies
    • 1 pc whole grain toast
    • ½ apple and 1 tbsp peanut butter
  • Mexican Egg Delight
    • 2 fried eggs
    • 2 pc bacon
    • 1 cup strawberries
    • 1 rice cake with ½ avocado and salsa
  • Pancake Delight
    • 2-3 pancakes
      • (1 scoop protein, 2 eggs, ½ cup ground oats, ½ banana and cinnamon, blend and fry on medium pan),
    • ¼ cup greek yogurt
    • ½ cup assorted fruit
  • Chocolate Peanut Butter Cup Smoothie
    • 1 frozen banana
    • 1 scoop protein powder
    • 1 tbsp cocoa,
    • 1/2 teaspoon vanilla
    • 2 tablespoons peanut butter
    • 2 handfuls of spinach

DINNERS

Bulk cooking for 5  meals (Monday- Friday)

  • Meal #1- (4 portions)
    •  4-5 turkey meatballs with 1 cup rice pasta and assorted grilled vegetables
  • Meal #2- (4 portions)
    • Shrimp stir fry (assorted vegetables) with ½ brown rice and ½ avocado
  • Meal #3 (4 portions)
    • Grilled Salmon with 1 cup yam fries and fresh salad
  • Meal # 4 (4 portions)
    • Taco salad- ground beef with low salt seasoning, lettuce, corn, peppers, black beans, salsa, ½ avocado and ¼ cup brown rice or ground up corn chips.
  • Meal # 5 (2-4 portions)
    • Chicken rice wraps with assorted vegetables and½ cup quinoa

week 4

BREAKFAST

  • K.I.S.S Delight
    • 2 pc gf or whole grain toast with 1 tbsp nut butter
    • ½ cup cottage cheese
    • 1 cup assorted fruit
  • Protein Packed Bowl
    • ½ cup greek yogurt,
    • ½ cup oatmeal
    • 1 cup fruit 
  • All American Breakfast
    • 2 eggs
    • 2 pc bacon
    • 1 cup sweet potato hash
  • Cinnamon Bun Smoothie with 1 rice cake and 1 tbsp nut butter
    • 1 frozen banana
    • ¼ cup rolled oats
    • 3 pitted dates
    • 1½ coconut/almond milk
    • ½ tsp cinnamon
    • ¼ teaspoon vanilla extract

DINNERS:

Cooking 5 meals (Monday- Friday)

  • Meal #1- (4 portions)
    • Cauliflower fried rice (chop cauliflower into rice size bits and stiffly with assorted vegetables and 1 egg), 1 cup ground turkey
  • Meal #2- (4 portions) 
    • BBQ’d or baked chicken breast, ½ cup brown rice and kale salad
  • Meal #3 (4 portions)
    • Spaghetti squash pad thai
  • Meal # 4 (4 portions)
    • Collard greens wrapped burgers with 1 cup yam fries
  • Meal # 5 (2-4 portions)
    • Steak with 1 cup roasted potatoes and steamed brocollini

 

 

 

Week 1

BREAKFAST

  • Egg Basics
    • 2 boiled eggs  
    • ½ cup oats
    • ½ banana with tbsp. almond butter
  • Banana Berry Smoothie with 2 rice cakes and 1 tbsp nut butter
    • ½ cup yogurt,
    • 1 scoop protein powder,
    • ½ frozen banana,
    • 1 tbsp chia seeds,
    • ¼ cup frozen berries,
    • handful of spinach and ice
  • Parfait
    • ¾ cup cottage cheese
    • ½ cup blueberries
    • ½ cup walnuts
    • ¼ cup baked oats with cinnamon

 

DINNERS

Cooking for 5 meals (Monday- Friday)

Meal #1- (4 portions) 1 cup ground turkey sauteed with 2-3 cups of carrots/peppers/beans/asparagus blend served with ½ cup rice.

Meal #2- (4 portions) 1 cup ground beef with seasoning in tomato sauce and diced peppers mixed with ½ spaghetti squash

Meal #3 (4 portions) 1 chicken breast with cauliflower mash and fresh salad

Meal # 4 (4 portions) 1 steak with ½ cup brown rice and large salad

Meal #5(2-4 portions) 1 Lettuce wrap burgers with assorted vegetables

week 3

BREAKFAST

  • Egg Sandwich
    • 2 pc gluten free toast with
    • 1 avocado
    • 2 boiled eggs
    • 1 tomato 
    • 2 pc bacon
  • Breakfast Salad
    • ½ cup greek yogurt
    • 1 banana 
    • ¼ cup cashews
    • ¼ cup coconut chips
    • dash of cinnamon
    • ¼ cup oats
  • Spinach Omelette
    • Spinach, sausage and mushroom 2 egg scramble
    • 1 cupyam hash
  • Blueberry Pie Smoothie with 1 pc GF toast with 1 tbsp almond butter
    • 1 cup frozen blueberries
    • 1 frozen banana,
    • 1 3/4 cup almond/coconut milk 
    • 1 scoop protein powder (vanilla)
    • ½ cup rolled oats
    • ½ tsp vanilla extract,
    • ¼ teaspoon cinnamon

DINNERS

Cooking 5 meals (Monday- Friday)

  • Meal #1- (4 portions) Butternut squash soup and a handful of GF crackers 
    • 1 butter nut squash (baked at 350 until soft) and blend in magic bullet or blender
    • 1 can coconut milk
    • 4 cups chicken stock
    • dash of cinnamon
    • dash of nutmeg 
    • combine all ingredients in a pot and simmer for 15 minutes
  • Meal #2- (4 portions)
    • Chicken stir fry (assorted veggies) and ½ cup quinoa
  • Meal #3 (4 portions)
    • 1-2 cups rice pasta spaghetti with ground beef, tomato sauce with garlic, carrots, onions, zucchini
  • Meal # 4 (4 portions)
    • Large salad with chicken breast and¼ cup almonds
  • Meal # 5 (2-4 portions)
    • Homemade pizza - cauliflower crust- assorted veggies, tomato sauce and any type of protein

 

GROCERY List

vegetables

  • Acorn Squash
  • Artichoke
  • Arugula
  • Asparagus
  • Beets
  • Bell Peppers
  • Bok Choy
  • Broccoli
  • Brussel Sprouts
  • Beets
  • Butternut Squash
  • Cabbage
  • Carrots
  • Cauliflower
  • Cucumber
  • Collard Greens
  • Eggplant
  • Endive
  • Garlic
  • Green beans
  • Kale
  • Leeks
  • Lettuce
  • Mushrooms
  • Onion
  • Radishes
  • Rhubarb
  • Rutabaga
  • Snow Peas
  • Sugar snap peas
  • Spinach 
  • Sprouts
  • Swiss Chard
  • Squash
  • Tomatoes
  • Turnips
  • Zucchini

fat

OILS

  • Avocado oil 
  • Clarified butter
  • Ghee
  • Coconut oil
  • Extra virgin olive oil
  • Lard
  • Palm oil
  • Flaxseed oil
  • Sesame oil
  • Safflower oil

FRUIT

  • Avocado
  • Olives

NUTS AND SEEDS

  • Almonds
  • Almond butter
  • Brazil nuts
  • Cashews
  • Hazelnuts
  • Macadamia nuts
  • Pecans 
  • Pistachios
  • Flax seeds
  • Pine nuts
  • Pumpkin seeds
  • Sesame seeds
  • Sunflower seeds
  • Walnuts

condiments and sauces

  • Balsamic vinaigrette
  • Mustard
  • Pickles
  • Red wine vinegar
  • Rice vinegar
  • Hot Sauce
  • Fish Sauce
  • Curry Paste
  • Relish
  • Tomato paste
  • Diced canned tomatoes
  • Vegetable/ beef broth
  • Organic sugar free ketchup
  • Coconut milk
  • Almond milk
  • Hemp milk
  • Cashew milk

 

 

 

 

 

 

 

protein

RED MEAT

  • Beef
  • Buffalo
  • Venison

DAIRY

  • Greek Yogurt
  • Eggs
  • Cottage Cheese

POULTRY

  • Chicken
  • Turkey
  • Duck Breast

SEAFOOD

  • Clams
  • Cod
  • Crab
  • Halibut
  • Lobster
  • Mussels
  • Salmon
  • Whitefish
  • Shrimp
  • Scallops
  • Tilapia
  • Trout
  • Tuna 

OTHER

  • Pork
  • Bacon
  • Sausage
  • Pepperoni
  • Protein Powder (low in sugar)

fruit 

  • Apricots
  • Apples
  • Blackberries
  • Bananas
  • Cherries
  • Dates
  • Figs
  • Grapefruit
  • Grapes
  • Kiwi
  • Lemon
  • Lime
  • Mango
  • Melon
  • Nectarine
  • Papaya
  • Peaches
  • Pears
  • Plum
  • Pomegranate
  • Raspberries
  • Strawberries
  • Watermelon
  • Dried fruit

carbs

BREAD

  • Whole grain bread with bran/oats/rye/kasha
  • Corn Tortillas
  • Wraps

GRAIN

  • Amaranth
  • Barley
  • Corn
  • Quinoa
  • Couscous
  • Spelt
  • Brown rice
  • Brown Rice Pasta
  • Brown Rice Wraps
  • Rice cakes
  • Oats

FLOURS

  • Almond Flour
  • Coconut Flour
  • Whole wheat flour
  • Quinoa Flour

ROOT VEGETABLES

  • Potatoes
  • Sweet Potato
  • Yam
  • Pumpkin

LEGUMES

  • Beans
  • Edamame
  • Lentils
  • Peas

. Be committed and see the results in your energy, sleep, body, mind and soul

Good luck!

 

SHAPE SYSTEM

Congratulations on taking the first step to achieving the results you've always wanted. Below is your library full of BBS SHAPE SYSTEM workout videos. There are 4 categories within the Shape System:

BASE TRAINER

DOMINANT ENDURANCE

ACHIEVE GREATNESS

STRENGTH REVEAL

Each of these workout categories will give you the workout you desire. Each category has a different goal in mind, whether to tighten or tone, build muscle and shed fat, or a full body workout. You will be challenged, stretched and pushed each time you dive in. The Shape System was designed for those who are self motivated, need to be shown what to do, need the work outs laid out, need to build a solid foundation, all while being flexible with where, when, how and with what equipment.


YOUR WORKOUTS

dominant endurance

No matter where you are, Dominant Endurance will help you sweat, burn and blast your body into shape. Incorporating HIIT, rowing, biking, stairs, body weight plyometrics, running, skipping, Dominant Endurance will help refine athletic abilities, shed body fat and get you ready to perform in any aspects of life. The versatility it brings will keep your body second guessing and pushing to the extreme. Theses workouts are mostly cardiovascular, with hints of body weight training and core work. Dominant Endurance can be done at home, on the track, in the gym or studio.

base trainer

No excuses when it comes to getting a sweat on. At home, with little equipment, and just enough time to get the heart and mind going, the Base Trainer consists of quick workouts, incorporating strength, cardio, yoga and so much more. All it takes is 20-30 minutes to get a kick ass workout in. There is little-to-no equipment necessary to get a Base Trainer work out in. Make the time and see the difference. Base Trainer is great for travel, on the go, and fast paced people that want to put in the work without the effort of leaving the house, hotel room, outside or are short on time.

strength reveal

Strength is what sets you apart. To be strong takes courage and takes will. It’s not for everyone. If you want to build, strengthen and define, Strength Reveal will take you beyond your comfort zone and get you the body you have worked so hard to achieve. Strength Reveal workouts are intense 30-45 min sessions of building muscular strength and endurance. Each large muscle group is targeted and pushed to the extreme, to build and shape your body into a lean machine. This will get your heart pumping without having to do endless hours of cardio, and will give you the long, strong physique you have always wanted. These workouts require dumbbells, squat racks, plates, bench, bands and much more. Strength Reveal can be done at home or in the gym or where ever you can set up a space to hit the weights hard.

achieve greatness

Achieve Greatness workouts are quick fat blasting workouts that are short, but deadly. These shreds can be done at any time and are sure to push you to your limits. Challenging cardiovascularly and mentally as well as strengthening, Achieve Greatness workouts will leave you coming back for more. The workouts are not for the faint of heart, they are for those who want to push to the extreme and get maximal results, fast. This will give you max results in shorter periods, but be prepared to work hard, sweat heavy and go to your greatness. Workouts vary in length, but can be done between 20-40 minutes. Equipment used varies so workouts are done in the gym, studio or track.

 


Weekly recommendations for workouts:

 

 New to exercise and workout at home

 2-3 workouts of Base Trainer

 1-2 workouts of Dominant Endurance that involves no equipment

Workouts Per Week: 3-5x

 

Experienced and have equipment/gym membership

Base Trainer 1x per week

Dominant Endurance 1-2x per week

Strength Reveal 1-2x per week

 Achieve Greatness 1-2x per week

Workouts Per Week: 4-6x

 

Frequent traveller and minimal equipment

Base Trainer 1x per week

Strength Reveal 1-2x per week

Achieve Greatness 2-3x per week

Workouts Per Week: 3-4x  

 

Quick lean out and have equipment/gym membership

Achieve Greatness 2-3x per week

 Strength Reveal 2-3x per week

Dominant Endurance 2-3x per week

Workouts Per Week: 5-7x 

 

Looking to strengthen/ lean out and have equipment/gym membership

Strength Reveal 2-3x per week

Dominant Endurance 2-3x per week

Workouts Per Week: 4-6x

 

Looking for full body strength, cardiovascular training and need versatility

All Trainers 4-5x per week

Workouts Per Week:4-5x

 

Use these workout videos where ever, whenever and with little or lots of equipment. Our goal for you is to get a kick butt workout, in a short amount of time but with long lasting results. Each week a new video will be posted, so your workouts remain fresh, challenging and exciting. Do not hesitate to ask any questions! That is what Team BBS is here for!

bASE trainer 

towel trouble

burpee variations

warmup 

plank variations

bosu workout

lower body band workout

warm up

upper body band workout

core killer

full body stretch

STRENGTH REVEAL

upper body shredder

chest 

straight hard shoulder burn

leg shredder

straight dumbbell workout

ACHIEVE GREATNESS

 

50'S WORKOUT

body weight

100 rep 

medicine ball ab zinger

300 rep

kettlebell smashout

medicine ball tabata

kettlebell Spin Killer

dominant endurance

pyramid cardio

shredder

rope battle

cardio killer

HIIT lung burnout

lower body hiIt

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